Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

1 to taste (0g)cooking spray

1 (110g)red onions

2 stalks (80g)celery

1 large (72g)carrots

2 (6g)garlic cloves

1 teaspoon (1g)fresh thyme

400 g (400g)brown lentils

400 g (0g)no-salt-added kidney beans

2 medium (392g)zucchini

400 g (400g)no-salt-added diced tomatoes

1/2 cup (0g)gluten-free vegetable stock

2 teaspoons (11g)balsamic vinegar

4 medium (852g)potatoes

1/3 cup (82g)skim milk

1/2 cup (50g)parmesan cheese

Total

1 serving

Alanine

n/a

0.0

0.0

0.1

0.0

n/a

4.3

n/a

0.2

0.1

n/a

n/a

0.5

0.1

0.6

6

2

Alcohol

n/a

0.0

0.0

0.0

0.0

n/a

0.0

n/a

0.0

0.0

n/a

n/a

0.0

n/a

0.0

0

0

Arginine

n/a

0.1

0.0

0.1

0.0

n/a

8.0

n/a

0.2

0.1

n/a

n/a

0.8

0.1

0.8

10

3

Ash

n/a

0.4

0.6

0.7

0.1

0.0

10.7

n/a

2.3

3.2

n/a

0.0

9.2

0.7

4.0

32

8

Aspartic acid

n/a

0.1

0.1

0.1

0.0

n/a

11.4

n/a

0.6

0.6

n/a

n/a

4.0

0.2

1.3

19

5

Caffeine

n/a

0.0

0.0

0.0

0.0

n/a

0.0

n/a

0.0

0.0

n/a

n/a

0.0

n/a

0.0

0

0

Calcium

n/a

25.3

32.0

23.8

10.9

3.2

224.0

n/a

62.7

124.0

n/a

2.9

102.2

117.1

554.5

1,283

321

Calories

n/a

44.0

12.8

29.5

8.9

0.8

1,412.0

n/a

66.6

68.0

n/a

9.3

656.0

33.6

215.5

2,557

639

Calories (kj)

n/a

182.6

53.6

124.6

37.4

3.4

5,908.0

n/a

274.4

288.0

n/a

39.1

2,734.9

139.3

902.5

10,688

2,672

Carbohydrates

n/a

10.3

2.4

6.9

2.0

0.2

240.3

n/a

12.2

16.0

n/a

1.8

148.8

4.6

2.0

447

112

Cholesterol

n/a

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0.0

n/a

n/a

0.0

1.6

44.0

46

11

Copper

n/a

0.0

0.0

0.0

0.0

0.0

2.1

n/a

0.2

0.3

n/a

0.0

0.9

0.0

0.1

4

1

Cystine

n/a

0.0

0.0

0.1

0.0

n/a

1.4

n/a

0.0

0.0

n/a

n/a

0.2

0.0

0.1

2

0

Dietary Fiber

n/a

1.9

1.3

2.0

0.1

0.1

122.0

n/a

3.9

4.0

n/a

n/a

18.7

0.0

0.0

154

39

Folate

n/a

20.9

28.8

13.7

0.2

0.4

1,916.0

n/a

94.1

32.0

n/a

n/a

136.3

4.9

5.0

2,252

563

Folate, DFE

n/a

20.9

28.8

13.7

0.2

0.4

1,916.0

n/a

94.1

32.0

n/a

n/a

136.3

4.9

5.0

2,252

563

Folate, food

n/a

20.9

28.8

13.7

0.2

0.4

1,916.0

n/a

94.1

32.0

n/a

n/a

136.3

4.9

5.0

2,252

563

Folic acid

n/a

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0.0

n/a

n/a

0.0

0.0

0.0

0

0

Fructose

n/a

1.4

0.4

0.4

n/a

n/a

1.1

n/a

5.4

5.1

n/a

0.8

2.3

n/a

0.1

17

4

Galactose

n/a

0.0

0.5

0.0

n/a

n/a

0.0

n/a

0.0

0.0

n/a

0.0

0.0

n/a

0.1

1

0

Glucose (dextrose)

n/a

2.2

0.4

0.4

n/a

n/a

0.0

n/a

4.2

4.4

n/a

0.8

2.8

n/a

0.1

15

4

Glutamic acid

n/a

0.3

0.1

0.3

0.0

n/a

16.0

n/a

0.5

1.9

n/a

n/a

2.9

0.7

4.3

27

7

Glycine

n/a

0.0

0.0

0.0

0.0

n/a

4.2

n/a

0.2

0.1

n/a

n/a

0.5

0.1

0.4

5

1

Histidine

n/a

0.0

0.0

0.0

0.0

n/a

2.9

n/a

0.1

0.1

n/a

n/a

0.3

0.1

0.5

4

1

Iron

n/a

0.2

0.2

0.2

0.1

0.1

30.2

n/a

1.5

3.9

n/a

0.1

6.6

0.0

0.5

44

11

Isoleucine

n/a

0.0

0.0

0.1

0.0

0.0

4.5

n/a

0.2

0.1

n/a

n/a

0.6

0.2

1.0

7

2

Lactose

n/a

0.0

0.0

0.0

n/a

n/a

0.0

n/a

0.0

0.0

n/a

0.0

0.0

n/a

0.1

0

0

Leucine

n/a

0.0

0.0

0.1

0.0

0.0

7.5

n/a

0.3

0.1

n/a

n/a

0.8

0.3

1.9

11

3

Lysine

n/a

0.0

0.0

0.1

0.0

0.0

7.2

n/a

0.3

0.1

n/a

n/a

0.9

0.3

1.5

10

3

Magnesium

n/a

11.0

8.8

8.6

1.5

1.3

488.0

n/a

70.6

44.0

n/a

1.3

196.0

13.1

19.0

863

216

Maltose

n/a

0.0

0.0

0.0

n/a

n/a

1.2

n/a

0.0

0.0

n/a

0.0

0.0

n/a

0.1

1

0

Manganese

n/a

0.1

0.1

0.1

0.1

0.0

5.3

n/a

0.7

0.3

n/a

0.0

1.3

0.0

0.0

8

2

Methionine

n/a

0.0

0.0

0.0

0.0

n/a

0.9

n/a

0.1

0.0

n/a

n/a

0.3

0.1

0.5

2

0

Monounsaturated Fat

n/a

0.0

0.0

0.0

0.0

0.0

0.8

n/a

0.0

0.1

n/a

n/a

0.0

0.1

4.2

5

1

Niacin

n/a

0.1

0.3

0.7

0.0

0.0

10.4

n/a

1.8

2.8

n/a

n/a

9.0

0.1

0.1

25

6

Pantothenic acid

n/a

0.1

0.2

0.2

0.0

0.0

8.6

n/a

0.8

0.5

n/a

n/a

2.5

0.3

0.2

13

3

Phenylalanine

n/a

0.0

0.0

0.0

0.0

n/a

5.1

n/a

0.2

0.1

n/a

n/a

0.7

0.2

1.0

7

2

Phosphorus

n/a

31.9

19.2

25.2

9.2

0.8

1,804.0

n/a

149.0

76.0

n/a

2.0

485.6

91.7

364.5

3,059

765

Phytosterols

n/a

16.5

4.8

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

42.6

n/a

n/a

64

16

Polyunsaturated Fat

n/a

0.0

0.1

0.1

0.0

0.0

2.1

n/a

0.4

0.2

n/a

n/a

0.4

0.0

0.6

4

1

Potassium

n/a

160.6

208.0

230.4

24.1

4.9

3,820.0

n/a

1,023.1

752.0

n/a

11.9

3,586.9

149.1

62.5

10,033

2,508

Proline

n/a

0.0

0.0

0.0

0.0

n/a

4.3

n/a

0.1

0.1

n/a

n/a

0.5

0.3

2.3

8

2

Protein

n/a

1.2

0.6

0.7

0.4

0.0

103.2

n/a

4.7

3.1

n/a

0.1

17.2

3.2

19.2

154

38

Retinol

n/a

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0.0

n/a

n/a

0.0

50.0

111.5

161

40

Riboflavin

n/a

0.0

0.0

0.0

0.0

0.0

0.8

n/a

0.4

0.2

n/a

n/a

0.3

0.2

0.2

2

1

Saturated Fat

n/a

0.0

0.0

0.0

0.0

0.0

0.6

n/a

0.3

0.1

n/a

0.0

0.2

0.1

8.7

10

3

Selenium

n/a

0.6

0.3

0.1

0.9

n/a

33.2

n/a

0.8

0.4

n/a

n/a

2.6

2.0

8.9

50

12

Serine

n/a

0.0

0.0

0.0

0.0

n/a

4.8

n/a

0.2

0.1

n/a

n/a

0.6

0.2

1.1

7

2

Sodium

n/a

4.4

64.0

49.7

1.0

0.1

24.0

n/a

31.4

40.0

n/a

2.4

51.1

48.3

764.5

1,081

270

Starch

n/a

0.0

0.0

1.0

n/a

n/a

n/a

n/a

0.0

n/a

n/a

n/a

131.5

n/a

n/a

133

33

Sucrose

n/a

1.1

0.1

2.6

n/a

n/a

5.9

n/a

0.2

0.0

n/a

0.0

1.4

n/a

0.1

11

3

Sugar

n/a

4.7

1.5

3.4

0.1

n/a

8.1

n/a

9.8

9.5

n/a

1.6

6.6

n/a

0.5

46

11

Theobromine

n/a

0.0

0.0

0.0

0.0

n/a

0.0

n/a

0.0

0.0

n/a

n/a

0.0

n/a

0.0

0

0

Thiamin

n/a

0.1

0.0

0.0

0.0

0.0

3.5

n/a

0.2

0.2

n/a

n/a

0.7

0.0

0.0

5

1

Threonine

n/a

0.0

0.0

0.1

0.0

0.0

3.7

n/a

0.1

0.2

n/a

n/a

0.6

0.1

0.7

6

1

Tocopherol, alpha

n/a

0.0

0.2

0.5

0.0

n/a

2.0

n/a

0.5

2.7

n/a

n/a

0.1

n/a

0.1

6

2

Tocopherol, beta

n/a

0.0

0.0

0.0

n/a

n/a

0.0

n/a

n/a

0.0

n/a

n/a

0.0

n/a

n/a

0

0

Tocopherol, delta

n/a

0.0

0.0

0.0

n/a

n/a

0.0

n/a

n/a

0.0

n/a

n/a

0.0

n/a

n/a

0

0

Tocopherol, gamma

n/a

0.0

0.0

0.0

n/a

n/a

16.9

n/a

n/a

0.2

n/a

n/a

0.0

n/a

n/a

17

4

Total Fat

n/a

0.1

0.1

0.2

0.0

0.0

4.2

n/a

1.3

0.5

n/a

0.0

0.8

0.2

14.3

22

5

Trans-monoenoic Fat

n/a

n/a

n/a

n/a

n/a

n/a

n/a

n/a

0.0

n/a

n/a

n/a

n/a

n/a

n/a

0

0

TransFatty acids

n/a

n/a

n/a

0.0

n/a

n/a

n/a

n/a

0.0

n/a

n/a

0.0

n/a

n/a

n/a

0

0

Tryptophan

n/a

0.0

0.0

0.0

0.0

0.0

0.9

n/a

0.0

0.0

n/a

n/a

0.2

0.0

0.3

2

0

Tyrosine

n/a

0.0

0.0

0.0

0.0

n/a

2.8

n/a

0.1

0.1

n/a

n/a

0.4

0.2

1.2

5

1

Valine

n/a

0.0

0.0

0.0

0.0

0.0

5.1

n/a

0.2

0.1

n/a

n/a

0.9

0.2

1.3

8

2

Vitamin A, IU

n/a

2.2

359.2

12,028.3

0.5

38.0

156.0

n/a

784.0

468.0

n/a

0.0

17.0

166.3

432.5

14,452

3,613

Vitamin A, RAE

n/a

0.0

17.6

601.2

0.0

1.9

8.0

n/a

39.2

24.0

n/a

0.0

0.0

50.0

114.5

856

214

Vitamin B-12

n/a

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0.0

n/a

n/a

0.0

0.4

1.1

1

0

Vitamin B-6

n/a

0.1

0.1

0.1

0.1

0.0

2.2

n/a

0.6

0.4

n/a

n/a

2.5

0.0

0.0

6

2

Vitamin C

n/a

8.1

2.5

4.2

1.9

1.3

17.6

n/a

70.2

37.2

n/a

0.0

167.8

0.9

0.0

312

78

Vitamin D

n/a

0.0

0.0

0.0

0.0

0.0

0.0

n/a

0.0

0.0

n/a

n/a

0.0

32.8

10.5

43

11

Water

n/a

98.0

76.3

63.6

3.5

0.5

41.6

n/a

371.6

377.1

n/a

8.1

676.0

73.2

10.4

1,800

450

Zinc

n/a

0.2

0.1

0.2

0.1

0.0

19.1

n/a

1.3

0.6

n/a

0.0

2.5

0.4

1.9

26

7

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.